Tools of the Titans by Tim Ferriss
Advanced book.
Good listen after going through a protocol for maximizing metabolic performance.
I'm using all 3 versions:
Audible on the go, to familiarize myself with the content.
A printed version for note taking.
PDF for searching and referecing.
Amelia Boone
Genetic testing is out of date, but still gives a decent report using 23andMe data.
Post-workout sauna
Post-workout (2x30 minutes max temperature) sauna sessions increases IGF-1, plasma volume, and VO2 max.
Hottub also works.
Christopher Sommer
Gymnast Strong
See printout.
Dominic D’Agostino
All about Ketogenic diet.
Using Freestyle Precision to measure blood glucose and ketones.
Ketone levels
0.3 is my usual morning fasting ketones level.
at 0.6 feeling a light buzz.
performance target: 1.0.
Glucose levels
3.0
54
3.5
63
Nighttime fasting (low)
4.0
72
...
4.5
81
Nighttime fasting (high)
5.0
90
5.5
99
Daytime, 0.6 ketosis
6.0
108
6.5
117
Fasting
On day 7, Dominic went into class with his glucose between 35 and 45 mg/dL, and his ketones around 5 mmol.
3-day fast
Thu evening: low/no carb meal.
Each fasting morning: sleep in as late as possible.
Take a long walk or do outdoors chores in the morning, if ketones <0.5.
Permitted during the fast:
MCT C8 oil upon waking and 2 more times throughout the day at 3-4 hour intervals.
100% dark chocolate and Jaguar chocolate on hand for cravings.
Tea (unflavored). Black, green, or matcha. Non-fruity, non-sweetened herbal tea.
Coffee.
Supplement with up to 5g/day of BCAA to conserve muscle mass, if working out.
5-day fast
Perform a 5-day fast 1 times per year.
Preferably while on a vision quest in summer.
Make it longer, if possible.
Keep a refeeding journal.
If you don’t have cancer and you do a therapeutic fast 1 to 3 times per year, you could purge any precancerous cells that may be living in your body.
Breakfast
2-4 Eggs
Lots of green vegies
1 Avocado and/or fatty fish and/or seafood
Patrick Arnold
Joe De Sena
Wim “The Iceman” Hof
Breathing
Perform pushups or other exercises. Register the number of repetitions as baseline.
Deep breathing in full lung, full breathing out quickly. Repeat 30-40 times. On the last breath, exhale and hold. Perform pushups or other exercises. Repeat 3-4 times. Record the number of repetitions.
Cold bath
Tap water bath or show in Jan-Feb around Toronto is around 4-5 degrees Celsius. Perfect for cold bath when no snow is around.
Do NOT use water saving shower head.
Do the breathing exercise above. to make it easier to get into the cold water and stay longer. Measure time.
Heart to Heart hug
Keep it for special occasions.
Sauna
Check https://www.leisureliving.ca/pricing/ when looking for a sauna to buy.
Jetlag reset hack
Perform a 5 minute HIIT bike ride immeditely after landing. This will reset your circadian rhythm.
Rick Rubin’s Barrel Sauna
Jason Nemer
AcroYoga—Thai and Fly
Deconstructing Sports and Skills with Questions Peter Attia
Justin Mager
Charles Poliquin
The Slow-Carb Diet® Cheat Sheet
My 6-Piece Gym in a Bag
Pavel Tsatsouline
Laird Hamilton, Gabby Reece & Brian MacKenzie James Fadiman
Martin Polanco & Dan Engle
Kelly Starrett
Paul Levesque (Triple H)
Jane McGonigal
Adam Gazzaley
5 Tools for Faster and Better Sleep
5 Morning Rituals that Help Me Win the Day
Mind Training 101
Three Tips from a Google Pioneer
Coach Sommer—The Single Decision
PART 2: WEALTHY
Chris Sacca
Marc Andreessen
Arnold Schwarzenegger
Derek Sivers
Alexis Ohanian
“Productivity” Tricks for the Neurotic, Manic-Depressive, and Crazy (Like Me)
Matt Mullenweg Nicholas McCarthy Tony Robbins Casey Neistat Morgan Spurlock
What My Morning Journal Looks Like
Reid Hoffman
Peter Thiel
Seth Godin
James Altucher
How to Create a Real-World MBA Scott Adams
Shaun White
The Law of Category
Chase Jarvis
Dan Carlin
Ramit Sethi
1,000 True Fans—Revisited Hacking Kickstarter
Alex Blumberg
The Podcast Gear I Use
Ed Catmull
Tracy DiNunzio Phil Libin
Chris Young Daymond John Noah Kagan Kaskade
Luis von Ahn
The Canvas Strategy Kevin Rose
Gut Investing
Neil Strauss
Mike Shinoda
Justin Boreta
Scott Belsky
How to Earn Your Freedom Peter Diamandis Sophia Amoruso
B.J. Novak
How to Say “No” When It Matters Most
PART 3: WISE
BJ Miller
Maria Popova
Jocko Willink
Sebastian Junger
Marc Goodman
Samy Kamkar
Tools of a Hacker
General Stanley McChrystal & Chris Fussell
Shay Carl
Will MacAskill
The Dickens Process—What Are Your Beliefs Costing You? Kevin Costner
Sam Harris
Caroline Paul
My Favorite Thought Exercise: Fear-Setting
Kevin Kelly
Is This What I So Feared?
Whitney Cummings Bryan Callen
Alain de Botton Lazy: A Manifesto
Cal Fussman
Joshua Skenes
Rick Rubin
The Soundtrack of Excellence Jack Dorsey
Paulo Coelho
Writing Prompts from Cheryl Strayed
Ed Cooke
Amanda Palmer
Eric Weinstein
Seth Rogen & Evan Goldberg 8 Tactics for Dealing with Haters Margaret Cho
Andrew Zimmern
Rainn Wilson
Naval Ravikant
Glenn Beck
Tara Brach
Sam Kass
Edward Norton
Richard Betts
Mike Birbiglia
The Jar of Awesome
Malcolm Gladwell
Stephen J. Dubner
Josh Waitzkin
Why You Need a “Deloading” Phase in Life Brené Brown
Jason Silva
Jon Favreau
Testing the “Impossible”: 17 Questions that Changed My Life Jamie Foxx
Bryan Johnson
Brian Koppelman
Some Practical Thoughts on Suicide
Robert Rodriguez
“Good”
Sekou Andrews
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